Description
Eggplant Parmesan with Cheese and Spinach is a lighter, no-fry twist on the beloved Italian classic.
Ingredients
Scale
- For the Eggplant: 2 medium eggplants, sliced ½-inch thick
- ¾ cup low-fat or plant-based milk
- 2 ½ cups breadcrumbs or Panko
- 1 tsp dried basil
- ½ tsp each oregano and thyme
- Olive or avocado oil spray
- For the Tomato Sauce: 2 tbsp olive oil
- 1 large onion, chopped
- 6 cloves garlic, minced
- 1 tbsp each dried basil, oregano, thyme
- 1 can (28 oz) crushed tomatoes
- 1 can (6 oz) tomato paste
- 1 tbsp honey or maple syrup
- Salt and pepper to taste
- For the Layers: 16 oz shredded mozzarella
- 2 oz grated Parmesan
- 1 package (10–12 oz) frozen spinach, thawed & drained
- ½ tsp chili flakes (optional)
- Optional Toppings: Fresh basil, balsamic glaze, crusty bread
Instructions
- Preheat oven to 375°F (190°C). Dip eggplant slices in milk, then coat with seasoned breadcrumbs. Arrange on a baking sheet, spray with oil, and bake for 25–30 minutes, flipping halfway, until golden and crisp.
- Heat olive oil in a pan. Sauté onion until translucent, then add garlic and herbs. Stir in crushed tomatoes, tomato paste, honey, salt, and pepper. Simmer for 20–25 minutes until thickened.
- Spread a thin layer of sauce in a baking dish. Layer half of the baked eggplant, half the spinach, and one-third of the cheese. Add more sauce, then repeat until all ingredients are used. Finish with mozzarella and Parmesan on top.
- Bake uncovered for 35–40 minutes until bubbly and golden. Let cool for 10 minutes before slicing.
- Garnish with fresh basil and balsamic glaze. Serve warm with bread or salad.
Notes
- This dish is perfect for cozy dinners or healthy meal prep.
- You can adjust the spices to your taste.
- Use fresh spinach if preferred.
- Prep Time: 20 minutes
- Cook Time: 80 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Italian
Nutrition
- Serving Size: 1 serving
- Calories: 320
- Sugar: 5g
- Sodium: 600mg
- Fat: 18g
- Saturated Fat: 6g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 24g
- Fiber: 6g
- Protein: 18g
- Cholesterol: 30mg
Keywords: Eggplant Parmesan, vegetarian, healthy dinner, Italian dish